Monday, NOVEMBER 21, 2011

This is Day 2 of skills week. Take this time to work on the perfect push-up, QDR or to get that first static pull-up or muscle-up. The practice of complex movement patterns is an integral part of Flux. Skill development creates possibilities in movement!

A. Handbalancing, Press or HSPU

Handbalancing:

Beginners: 30 sec chest to wall x 2 sets; rest 1 min.

5 kick-ups without the help of a spotter

2 kick-ups and hold for 15 sec with a spotter.

Intermediate:

5 toe taps and hold

5 heel taps and hold

Practice kick-ups

Advanced:

5 toe taps and hold

5 heel taps and hold

accumulate 30 sec of balance.

A. HSPU

Beginners: Push-ups, go to max depth, then add some height, and do 2-3 reps for 4 sets; rest 1 min. Then, do 1 negative x 3 sets; rest 1 min.

Intermediate and Advanced:HSPU for max depth and then add some height for 2-3 reps x 3 sets; rest 1 min.

A. Press

Beginners: 5, 5, 5; rest 2 min x 4 sets;

Intermediate and Advanced: Max, add 10-20 lbs, and do 2 reps x 3 sets; rest 2 min.

B1. TGU

2 REPS PER ARM X 4 SETS

rest 1 min

B2. RING DIPS

Beginners: 1 x 5 second hold, followed by negative x 4 sets

Intermediate: 1-3 bar dips x 4 sets

Advanced: 1-5 ring dips with 3 second support hold L- SIT at top x 4 sets